GET A PERFECT BOOTY NO MATTER WHAT YOU’VE GOT NOW?
When the American Council on Exercise sponsored a study to find the exercises that work butt muscles best, researchers locked in on this list. Add these moves to your workout at least twice a week, and you’ll never stress about your butt again.
1 BENT-LEG GLUTE LIFTS (DONKEY KICKS)
Start on all fours with your wrists under your shoulders and your knees under your hips. Contract your abs slightly to support your back. Keeping your knee bent at 90 degrees, lift one leg until your thigh is parallel to the floor Don’t let your torso rotate. Hold for one count, then lower it back to the start. Complete eight to 12 lifts on one leg, then on the other.
2 SINGLE-LEG STEP-UPS
Stand behind a step with a dumbbell in each hand,The step should not be any higher than your knee. Place your left foot on the step, then, pressing through the heel of that foot, straighten your leg. Your right leg comes off the floor but remains passive. Slowly lower so your right toe barely touches the floor; then straighten your left leg again. Do eight to 12 repetitions on your left, then your right.
Hold a weight in each hand and take a large step fon/vard with your left foot. Bend both knees until your left thigh is parallel to the floor Keep your left heel on the floor and your left knee over the center of your foot; balance your weight evenly between your feetThen push through your heel to bring your feet together and return to standing. Repeat eight to 12 times on your left, then right.
4 ONE-LEGGED SQUATS
Stand on a step and drop your right leg off the edge of the step behind you. Bend your left knee and squat as far as you can, pushing your hips backward and your heel down into the bench. Press through your heel to stand back up. Repeat eight to 12 times on each leg. If you’re short on time, do these instead of the step-ups, as they require more balance and recruit more muscles.